LISS, HIIT, LIIT & More: Understanding the ABCs of Cardio Workouts
- Nadia Renata
- Apr 17
- 5 min read
In the world of fitness, there's no shortage of acronyms and buzzwords - HIIT, LISS, LIIT, EMOM, AMRAP - and it can feel overwhelming trying to figure out what they all mean or which one is right for you.
The truth is: each type of workout serves a purpose. Whether you're trying to build endurance, burn fat, support joint health, or just shake up your routine, understanding these different styles helps you make better choices for your body and lifestyle.
Let’s break them down in simple terms.
LISS - Low-Intensity Steady State
What it is: LISS is all about moving at a steady, moderate pace for an extended period of time. The key here is low intensity. You should be able to hold a conversation while doing it.
Benefits:
Great for beginners or recovery days
Gentle on the joints
Supports fat burning and improves endurance
Can be meditative and stress-relieving
Examples:
30–60 minute walk at a brisk but comfortable pace
Leisurely cycling or swimming
Steady pace on a treadmill or elliptical
Hike on flat terrain
Best for: People looking for a sustainable, low-impact way to move more, manage stress, or complement more intense workouts.
HIIT - High-Intensity Interval Training
What it is: HIIT alternates short bursts of very intense effort with rest or low-intensity movement. It’s fast, fiery, and extremely effective.
Benefits:
Burns a lot of calories in a short time
Boosts metabolism even after the workout
Builds strength and cardiovascular fitness
Time-efficient (many workouts are under 30 minutes)
Examples:
30 seconds of squat jumps, 30 seconds rest (repeated)
Sprinting for 20 seconds, walking for 40 seconds
Circuit-style workouts (e.g., burpees, mountain climbers, high knees)
Tabata: 20 sec work / 10 sec rest for 4 mins per round
Best for: People with a solid fitness base, looking to increase power, performance, or fat loss quickly. Not always suitable for beginners or those with joint issues.
LIIT - Low-Intensity Interval Training
What it is: LIIT is like HIIT’s gentle cousin. It still uses intervals, switching between work and rest, but the intensity is lower and movements are more joint-friendly.
Benefits:
Beginner-friendly
Still improves cardiovascular health
Easier on joints
Can be done without jumping or explosive movements
Examples:
Marching in place for 60 seconds, rest 30 seconds
Step-touch or side squats with slow, controlled pace
Modified strength intervals (e.g., chair squats, incline push-ups)
Yoga-based flows with built-in intervals
Best for: Beginners, people returning to exercise, those with chronic fatigue, injuries, or anyone needing a more mindful, low-impact workout option.
EMOM - Every Minute On the Minute
What it is: You perform a specific exercise or set of exercises at the start of every minute, and whatever time is left in that minute is your rest.
Benefits:
Time-efficient
Great for tracking progress (as you get stronger, you finish faster = more rest)
Can be adapted for strength, cardio, or both
Examples:
10 squats + 10 push-ups at the top of each minute, rest for the remainder
12 kettlebell swings every minute for 10 mins
5 burpees every minute for 5 minutes
Best for: Intermediate to advanced fitness levels, people who enjoy structure and intensity.
AMRAP - As Many Rounds (or Reps) As Possible
What it is: You set a timer (e.g., 10, 20, or 30 mins) and try to complete as many rounds of a given workout as possible during that time.
Benefits:
Great cardio and mental challenge
Encourages pacing and endurance
Can be used with bodyweight or weights
Examples:Set a timer for 12 minutes:
10 jump squats
10 push-ups
10 sit-ups
10 mountain climbers (Repeat until the timer runs out)
Best for: People who like a challenge and want to measure their progress over time.
BONUS: MODALITY-BASED WORKOUTS
These aren’t acronyms, but they’re popular training styles that often get lumped into the mix:
Functional Training - Focuses on movements that mimic real-life activities - squatting, bending, lifting, twisting. Often used to improve balance, coordination, and joint stability.
Example: Deadlifts, kettlebell carries, box step-ups, resistance band work.
Circuit Training - A series of exercises done one after the other with minimal rest - can be HIIT-style or strength-based.
Example: 1 min each of lunges, bicep curls, crunches, and jumping jacks.
Steady-State Cardio - This is like LISS but could also include moderate-intensity sessions (think jogging for 30–45 mins).
Yoga and Pilates: What Category Do They Fall In?
Looking for movement that’s gentle on the joints but powerful for the body and mind? Yoga and Pilates offer strength, stability and serenity, all without the high impact.
Pilates
Category: Core Strengthening, Functional Fitness and Low-Impact Training. It often overlaps with:
LIIT (especially in mat-based classes or reformer sessions)
Strength & Stability Work (focused on form, alignment, and muscle control)
Benefits:
Builds deep core and pelvic floor strength
Enhances posture and alignment
Improves muscular endurance without strain on joints
Excellent for injury prevention and rehab
Types of Pilates:
Mat Pilates → bodyweight-based, great for beginners or at-home workouts
Reformer Pilates → uses machines for resistance and assistance
Contemporary Pilates → may include props like balls, bands, and weights
Yoga
Category: Primarily Low-Impact Movement, Mobility/Flexibility Training, and Mind-Body Exercise. Depending on the style, it can also fall under:
LISS (for gentle flows or long-hold yin sessions)
Strength/Functional Training (for power or ashtanga-based practices)
LIIT (when done in intervals or gentle vinyasa flows)
Benefits:
Improves flexibility and mobility
Builds core and stabilizer strength
Reduces stress, supports breath awareness
Can be restorative or energizing, depending on the class
Examples of Styles:
Restorative/Yin Yoga → deeply calming, stress relief (very low intensity)
Hatha or Gentle Flow → steady and mindful movement (LISS style)
Power or Vinyasa Yoga → more active, can feel like LIIT or functional training
At Audacious Evolution, I offer yoga classes are rooted in accessibility, self-awareness, and joy - blending breath, functional movement, strength training and Caribbean soul.
So Which One Should You Choose?
It depends on your goals, energy levels and what your body needs:
GOAL | TRY |
Fat Loss | HIIT, Circuit Training, AMRAP |
Low-Impact & Joint-Friendly | LISS, LIIT, Yoga, Walking |
Endurance & Stress Relief | LISS, Steady-State Cardio |
Busy Schedule | HIIT, EMOM, AMRAP (short & intense) |
Beginner / Starting Over | LIIT, LISS, Functional Training |
Strength & Power | EMOM, Functional Training, Circuits |
A Few Notes Before You Start
Always warm up before and cool down after.
Form > speed or reps - especially in high-intensity workouts.
If you’re just starting out, don’t jump into HIIT daily - alternate with LISS or LIIT.
Listen to your body. Progress doesn’t come from punishment - it comes from consistency.
There’s No “One Way” - Just Your Way
You don’t need to master every acronym or follow every trend. What matters most is that you move in a way that feels good, aligns with your lifestyle and supports your mental and physical health.
Start where you are. Adapt as you grow.
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Your Next Step: Move with Meaning
Ready to move your body in a way that feels nourishing, empowering, and rooted in intention? At Audacious Evolution, our yoga offerings meet you exactly where you are, whether you're easing in gently or ready to feel the fire.
From slow, soulful Yin Yoga to strength-building Yoga with Weights, and inclusive All Levels Yoga that blends mindfulness with movement, every class is designed with your whole self in mind.
Join us in a space that honours your rhythm, your culture and your evolution. Contact me at 717-2602 for more information.
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